DIABETES

DIABETES

Diabetes has become a common term all over the World or rather we can say this is one of the most prevalent diseases all over the World. India is also called diabetes capital.

In India, 50.9 million people suffer from diabetes and by 2025 it could reach up to 80 million.

There are three types of diabetes.

Type 1: When our body is not producing enough insulin. This can be treated by taking daily insulin but it can not be cured.

Type 2: Sedentary lifestyle, junk food, obesity, stress, indisciplined lifestyle, lack of physical activity, unhealthy eating habits like too much-refined carbohydrates, saturated fats, less or no intake of fruits and vegetables in the diet.

Type 3: Gestational diabetes means blood sugar level increases due to pregnancy. Treatment is a healthy diet, exercise and regular blood sugar monitoring. If the sugar level is still high, doctors may prescribe medicine or insulin accordingly.

The most important part is we can control our sugar level by SELF CARE

                                               Regular 30-40 minutes of physical activity helps to control blood sugar.





Check your blood sugar (if you have diabetes) once per week with a glucometer and note it down. By keeping this record you can understand the progress.








Cut down refined carbohydrates completely from the diet.
Complex carbohydrates like oats, whole wheat, brown rice etc, required amounts of protein and healthy fats should be included in the daily diet.



Similarly what we eat is equally important as when we eat.

Heavy breakfast, medium lunch and light dinner is the key to fitness.










     Water intake should be sufficient and keep yourself hydrated. 

Unlimited vegetables can be included in the diet (any form like boiled, vegetable juice, mixed veg sautee) and have 100 gms of seasonal fruit daily. 
                                                                                                                                                        
     



   Portion control is the key to maintain blood sugar.

Once in a week if you are going outside select food properly. Before meal have vegetable soup or salads. This will reduce your appetite.

Spend time with your family, friends and pets. This helps to reduce stress level.
                                                                                                            

Supplements can be taken accordingly (Body type, BMI etc)

                                                        STAY HEALTHY AND HAPPY